The P90X diet provides you with the right combination of foods so that your body has the energy it needs during the program. It’s broken down into 3 phases.
While P90X is a 90 day workout you may decide to alter your choice and timing of the phases for what works best for you.
Phase 1: Fat Shredder
This stage of the P90X diet focuses on a high protein, and is designed to rapidly reduce your body fat percentage. As this happens your available energy should also decrease. So, you shouldn’t extend this phase unless you aim to drop more fat, and if you feel like your energy level is enough to push hard during your daily workouts. If you already have low body fat and looking to gain more energy you should consider shortening the length of this phase. To determine your body fat currently, and during the program you may want consider purchasing our Body Fat Tester.
Phase 2: Energy Booster
This phase of the P90X diet is a more balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance. If you’re feeling energized, and making progress you are free to continue this phase for as long as you like.
Phase 3: Endurance Maximizer
Is an athletic diet An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. It should only be initiated if you are seriously pushing your body. This stage must be earned. On the flip side some people hesitate to ever enter into this phase in fear of gaining weight from the additional carbs. Surprisingly they find that once they try this phase of the P90X diet they end up with even more energy allowing them to really “Bring it!”.
The 3 phases of the P90X diet are flexible and aim reduce fat, provide energy and give you long term success.
Feb 08, 2010 @ 15:03:06
Hello Don,
I am not an expert on your condition, but I do know that it is important for you to eat a healthy balanced diet. This diet is balanced, although carbs are limited to one or two servings per day depending on your weight. I’m not sure if that will affect you in a good or bad way. The goal of this diet is to help you eat “clean”.
I would check with your doctor. I can give you the nutritional proportion percentages to give you a better idea:
Phase 1: 50% 30% 20%
Phase 2: 40% 40% 20%
Phase 3: 20% 60% 20%
(Protein, Carbs, then fat)
I hope this helps!
-Mike
Feb 08, 2010 @ 15:04:22
Hello Mark,
unfortunately, this program is NOT recommended for those who have serious back and knee conditions. These exercises can be hard on those two areas in particular.
-Mike
Feb 08, 2010 @ 15:07:54
Hello Jay,
this diet plan can seem overwhelming. Which approach are you taking? Portions or Meal Plan?
You should be eating every two to three hours alternating snacks and meals. If you are doing the portions approach, just try and keep in simple. Pick the food out that you know you will eat and put together meals from there. To check your portions, go through each food you will be eating and check off 1 serving of whatever that food was.
The meal plan is simple. All your meals are mapped out for you and the recipes are included.
-Mike
Feb 08, 2010 @ 15:09:41
Hello James,
congratulations! It sounds like your doing great!!! You can certainly go for a second round. A lot of people do just that! The P90X Plus workouts are similar to the P90X workouts, but they are more intense and there is less instruction. If you want something different and more challenging, that’s when you would go for the Plus.
-Mike
Feb 09, 2010 @ 04:41:36
I am just starting the program this week. I am a level 3 at 240lbs which makes my intake around 3500 calories. however level 3 is based upon 3000 calories. Do I need to adjust the level 3 meal plans to allow me to have the extra 500 calories, or do i stick with the 3000 calorie fat shredder plan. I dont imagine that I would ever be leaner than 220lbs, as that in the past has put me at 5% body fat.
Feb 09, 2010 @ 14:50:24
Hello,
I am 10 weeks into the p90x Doubles program and I Love it! It a great program. However I didnt follow the Nutritional Plan and kind of went on my own. I do eat Healthy but I dont feel like I am getting the most out of the p90X that I could have.
Daily Diet:
Morning Two pieces of Wheat Toast with Peanut Butter
Snack : Almonds
Lunch: Banana, harboiled egg, string cheese
snack: Low Fat yogurt
Dinner: will vary
but mostly Chicken w/ rice, Pasta w/ veggies, Salmon w/ rice
What do you think am I eating right or should I start over following the nutritional plan. I dont feel like I’ve lost enough weight. But I have put on quite a bit of Muscle weight.
Feb 09, 2010 @ 16:45:27
Hi Patrick,
If I knew your body weight, I could determine wether or not you are eating enough. 10 weeks in you could be in phase 2 of the diet if you were following it, and I will give you the level 1 servings for an example:
Protein – 4
Dairy – 2
Fruits – 1
Vegetables – 2
Fats – 1
Carbs – 2
Condiments – 1
Snacks – 1
Protein Bar – 1
Protein/Recovery Drink – 1
If you are a big guy, you might be a level 2 or 3 which would up these servings a bit! A 6 foot, 180 pound man would fall in the level 2 category.
Besides the protein bar and recovery drink, you are actually not too far off (for a level 1)! Good for you! Keep in mind, if you don’t eat enough, you metabolism will slow down. I think I would be starving if I ate this menu every day!! Maybe add some scrambled egg whites to your breakfast. 6 egg whites equals 1 serving. 1 cup of brown rice or whole wheat pasta is 1 serving of carbs. 2 slices of whole wheat toast is 1 serving of carbs too. You’re ok in that department! Veggies, fruits, and dairy looks good too.
If you have gained muscle weight, you should really have a body fat tester to see how much fat you have lost so far. A scale at this point might not be an accurate measuring tool of your success.
Keep working hard!
-Mike
Feb 11, 2010 @ 21:59:17
Hi Mike,
My Height is 5’9″ and my weight is 195 lbs. (This is my starting weight as well)
Feb 15, 2010 @ 15:14:11
Cool. So you would be a level II then. So you would need to increase your protein servings by 2, your vegetables by 1, and your carbs by 1.
-Mike
Feb 17, 2010 @ 11:51:00
I just made the Beef and Broccoli Stir-Fry meal from Phase 1: Fat Shredder! The problem with most of the meals is that it takes so long to make. I just don’t have the time for it. I’ve been doing the program for 3 weeks already and this was the first time I had a chance to make one of the meals. Also, buying all of the necessary food is expensive! Any experience on how to make these any quicker and cheaper?
Feb 18, 2010 @ 15:41:21
Hi Danae,
try the portions approach. This way you can choose the foods you like and create your own meals. I would just think about what you normally eat, then see if you can modify those meals a bit to fit within the portions approach requirements. The meal plan can be tough to keep up with!
-Mike
Feb 27, 2010 @ 17:39:44
I just had a question about the recovery formula and other splements. I don’t have a credit card, and therefor can not purchase these items online. I am in week 6 of the p90x program and have not seen the results I was hoping for, . I am wondering if this is because I am using different products for my recovery, vitamins, protein bars, ect. I was just wondering if there was any suppliers in Kelowna British Columbia, Canada that I could possibly purchase your items from? Also, before p90x I worked out 5-6 times a week. I did a ton of cardio and running, and quite a bit of weight lifting. I am a 24 year old female and have a significant amount of muscle because I have been lifing for 2 years straight. During the first 4 weeks I lost a significant amount of muscle and was constantly starving. I did not lose much weight, but I also did not feel like I had the energy to push any harder. I am just wondering if it is normal to lose muscle mass, or is it because I am doing 12-15 reps rather than 8-10?
Mar 03, 2010 @ 10:38:44
Hi Terry,
The P90X is to help those in need of muscle to gain some and also to lose body fat. You can certainly use the P90X to better your body if you’re already in good shape, but you have to approach it in a different way. Because you are used to lifting, you would probably need to use heavier weights for the resistance workouts. If you were doing a ton of cardio and lifting 3 or 4 times per week, the P90X might actually be a step down for you!! I hate to say it but it’s true!!! The P90X will develop muscle, but if you already have muscle beyond what the P90X can give you, you will be going backwards. Concentrating on weights in the gym is a little different than the resistance in the P90X. Their idea was to create a workout that people who might not be in shape already can handle, but at the same time, make it really intense. I feel like I am going off on a tangent, but I think you have the idea!!
You are right about the mass thing. 8-10 reps with heavier weights will give you mass, 12-15 reps with lighter weights will give you lean muscle. I don’t think the brand of supplements will effect your results that much. Granted, some supplements are far superior to others, but if your working hard and eating healthy, there shouldn’t be a huge difference.
As far as your energy levels go, you need to recalculate your nutritional level. Because you are already full of muscle, you would need more energy from food than your average person. You can adjust your energy level number to fit your needs, as the nutrition plan will explain. Take a look at that page where you find your level and try and adjust it so you can eat more carbs. You might need to be a level II or II depending on your weight.
I hope I was able to help you!! I don’t think you need to stop using P90X, but I do think you need to up your intensity levels by a lot!
-Mike
Mar 03, 2010 @ 15:39:05
Hi,
I teach 2 hour long spin classes each week and 2 cardio boot camp classes. Can I use these as my cardio each week in place of kempo. cardio x or plyometrics and just do the muscle workouts?
Mar 04, 2010 @ 16:34:02
Hi Dani,
simply put, YES!
-Mike
Mar 10, 2010 @ 14:43:07
Hey guys, i’m on my fourth week and have seen great results. I started at 171 pounds and am down to 159. I have stuck to the nutrition guide, and have done the classic program everyday. I also work 24 hour shifts as a paramedic and have a 18 month old at home, he loves tony horton and does the push ups and pull ups, its really cute. With everything going on i have found time to eat properly and workout everyday, everybody has an hour a day, it may be late at night or early in morning, but if you want results you have to bring it and do your best. You can all do it, just believe in yourself, stick to the plans, and you will see results- just be patient.
Mar 11, 2010 @ 14:31:24
Thanks Mike B! You story will inspire many! All you need is an hour! If you don’t have an hour normally, get up early or go to bed a little later. If you really want it, you will.
-Mike
Mar 14, 2010 @ 15:41:35
Hi today was my first day doing p90x and I really couldn’t keep up with an ripper I did like 40 moves max. And also my legs would tire our before my abs for the first couple generaly I have strong abs but I couldn’t keep up at all ( I can plank for up to 4.5 mins)
Mar 14, 2010 @ 22:32:02
And does p90x work with all ages I’m a 15 ye old male and I am about 5″1 I weigh about 100 pounds will I still see results? Will they come faster or slower is there anything I should do different.
Mar 15, 2010 @ 21:57:01
I am just starting the P90X workouts but I cannot do them everyday, I am committed to this workout but in april i have to go on bandtour for a week and cannot take the DVD’s along because we have to pack light and will be out all over the town from 6:00am-11:pm. What kind of “on the go” workouts can I do, and is it okay if I skip a week? And how do I stick to a nutrition plan if I lost mine in a flood?
Mar 16, 2010 @ 12:54:46
Hello Secret,
it’s ok if you have trouble with Ab Ripper, most people do at first. Over time you will get better! Trust me! Results will vary from person to person. You have to take into account how much they weight in the beginning, how old they are, how well they follow the diet and exercises. I think your athletic abilities will be the greater result. You aren’t really heavy at all and you probably don’t have much body fat. So if you don’t see that much weight loss, don’t get discouraged! You might even see weight gain because of the muscle you can build with this program. You don’t need to do anything different. Stick to the diet as close as you can. Although, as a youngin’ you can eat more freely than an adult! But you do need to get the right amount of protein in if you really want to gain muscle.
-Mike
Mar 16, 2010 @ 12:55:51
P.S. If you do this program well, get enough protein, you could get a little cut up too! Which is awesome at your age!!
-mike
Mar 16, 2010 @ 13:01:52
Hi Alexandra,
there are a couple things you can do. On thing is to wait until you get back to start this program. Then you don’t have to worry about skipping a week, or where to pick it back up again. Or, if you don’t wait, when you return, start where you left off. Make sure to get in the full 90 days. If you decide that you want to continue with your workouts on the road, it is possible if you have resistance bands. They are easy to pack, and don’t take up too much room. If you have the bands, the door kit (for modified chin-ups), and your DVD’s you are good to go as long as you can find an hour or so in your hotel. As far as doing on-the-go workouts, I don’t really have any suggestions. These workouts are all an hour or more and to cut them down would just be a waste of that week. You might as well pick up where you left off before you left.
-Mike
Mar 17, 2010 @ 20:50:57
I still have about 2 inches to lose off of my stomach to see my six pack. I am not worried about gaining weight I just want to lose a little fat and replace it with muscle. Will this still work if I am 13 years old? How should I eat? Any different? I stoped p90x after the first day because my parents told me we are going to Jamaica I will pick up right after i get back. Will I Lose those last couple inches if i stick to it? I will probably gain weight while in Jamaica though.
Mar 18, 2010 @ 17:05:20
My husband and I just started the program and we have a couple questions. I normally drink 3-4 regular soda’s a day, I am having a hard time completely cutting these out. Can I replace these with something else caffeinated? Even one diet drink a day would help! On the portion list I notice that green beans and corn are not on the vegetable list, does this mean we can’t have them? Should we only eat the exact foods on the list or is it just a guide?
Mar 23, 2010 @ 13:51:39
Hello Secret,
this program was designed to help you burn fat and gain muscle at the same time. As a 13 year old, you ability to build muscle might not be as great as say a 16 or 17 year old, but that will come with time. There is a diet plan that you can follow that will be included with the workouts.
-Mike
Mar 23, 2010 @ 13:54:18
Hello Tosha,
soda should be cut out all together, but that can be tough! I would cut it down to maybe 1 a day, then remove the soda all together.
You know, I’m not too sure why green beans and corn were not included, but I would say they are perfectly OK to eat! You should try and follow the diet as closely as you can, but making a little change here and there isn’t going to ruin you results.
-Mike
Mar 25, 2010 @ 11:51:48
My husband and I are thinking about doing this program. I have a five month old and I want to get back into shape. I’m breastfeeding and I didn’t know if I should follow the nutrition guide. I want to make sure I produce enough milk and I want the best milk that I can produce for her. What would you suggest for me?
Mar 29, 2010 @ 12:59:53
P90X is a fantastic system that can really help you get into great shape after your pregnancy (or anytime in your life for that matter). There is nothing out of the ordinary about the P90X Nutrition Plan other than the supplement recommendations which you should probably avoid while breast feeding. The rest is simply food.
However I will note that the Fat Shredder (Phase 1) has reduced carbs. I suggest you start the program with Phase 2 “Energy Booster” which is a more well rounded plan.
Lastly take these specific suggestions regarding the plan along with you to your doctor. You should not start any workout program without consulting your doctor first on how it will affect your body and in turn that of your baby’s.
Hope this helps a bit and we hope you enjoy the program soon!
For more details:
http://www.extremebodyworkout.com/p90x-products/p90x.php
Mar 31, 2010 @ 15:48:18
Hi,
My wife and I are seriously considering trying P90X. We are motivated and ready to go. My only concern is that I am a type 1 diabetic and I’m concerned with the nutrition aspect of the plan. Do you offer a dibetic nutrition plan or have any advice for diabetics. Thank you.
Bob
Apr 01, 2010 @ 10:17:23
Hi Bob,
The exercise portion of P90X shouldn’t be an issue at all. The Nutrition Plan for the most part is really about eating healthy in general.
Balanced meals that most likely any doctor or dietician would agree with. Nothing too crazy here. But it’s a fantastic road map.
We have had other diabetics who have completed P90X with great success and some only found the need to modify the Nutrition Plan slightly, others actually stated eating better than they ever have before! Keep in mind there is the Meal Plan Approach, which maps out specific meals and recipes, and then there is the Portion Approach which breaks down the daily menu into categories like protein, carbs, vegetables, dairy, snacks etc where you choose from an extensive list of recommended foods and simply follow how much to eat in each category based on what nutrition level you fall in. So, in a nut shell the nutrition guide is healthy and easy to follow and very flexible.
In your case, the fact is you need to check with your doctor. There is no question the workouts won’t be an issue but your doctor may or may not have you alter the diet depending on your specific situation. We offer a no hassle 30 day guarantee. So if you order and there is just no way for you to continue P90X (which really shouldn’t be the case) you can always just return it.
hope this helps. for more info on the program check out this link:
http://www.extremebodyworkout.com/p90x-products/p90x.php
Apr 03, 2010 @ 18:18:09
I just purchased the P90X and was wondering if it was absolutely necessary to purchase the chin-up bar, or if the resistance bands would work? Please let me know. Thanks.
Apr 05, 2010 @ 21:23:32
I just purchased my copy of P90X and am ready to start with day 1, but I wanted to know if my workouts will be affected by the fact that I already go to the gym and workout (mostly on my chest, biceps, and triceps). Should I discontinue my gym workouts and workout exclusively with P90X? Or can I do both and still see results. By the way, I should mention that I am doing P90X mainly because although I am putting on some muscle, I’m not losing fat and I’m not seeing the desired results with my gym membership.
I’d also like to know if following the 3 phase nutrition plan is a must in order to achieve results. I don’t follow a strict diet, though I try to eat healthy in general, and I allow about 2000-2500 calories, include lost of protein bars & shakes, & weigh 235 lbs. Hoping for some clarity on this part. Thanks a bunch.
Apr 09, 2010 @ 19:07:38
I just finished week 1 of P90X and I am loving it so far. I’m just trying to get a grip on the nutrition plan. I am following the Portion Plan. I would like to follow some of the recipes in the nutrition guide since I notice they have the number of proteins, dairy etc listed at the bottom for each level. Are those numbers still the same if I’m using the Portion Plan or do they only relate to the Meal Plan.
For example, I’m at Nutrition Level 3. I make a protein shake with one scoop, 1/3 cup, of powder, a banana, strawberries and skim milk. Pretty much the ingredients for a Level 3 shake. At the bottom of that recipe it says 2Protein 1Dairy and 2Fruit. Is that accurate for the Portion Plan? I ask because in the Portion Plan guidelines it says that 1/3 cup of protein powder is only worth 1 protein. What is the discrepancy? I know there is protein in the milk, is that it?
Apr 12, 2010 @ 07:18:48
I was wondering what to do if any of the DVDs become scratched and won’t work.
Apr 13, 2010 @ 14:00:47
Hello Blaine,
if they come scratched, you can request replacements. Don’t wait too long. If you scratch them on your own, you have to buy the replacements.
-Mike
Apr 13, 2010 @ 14:07:05
Hi Lindsay,
the chin-up bar is not necessary if you have the resistance bands with the door attachment kit. You wont get the same amount of resistance, but you do get the same range of motions.
-Mike
Apr 13, 2010 @ 14:14:47
Hi Michael,
I would start with the P90X only, then maybe add some gym sessions if you feel you need them. This way you will be adding to the effectiveness of the program, rather than cutting things out and taking away from it.
If you want to lose fat, the diet is an absolute necessity. I would look it over and try to follow it as closely as you can. Go for the portions approach so you have more freedom. You might find that you don’t have to change your diet much at all. Also be sure to calculate your nutritional level to be sure you are consuming the right amount of calories and protein.
-Mike
Apr 13, 2010 @ 14:20:20
Hello Aaron,
the meal plan was carefully calculated to be sure you know exactly how many servings of what you are eating to take the guess work out of it. Because the portion plan was made to give each person the freedom to choose their own meals, the portions are more generalized to make it easier for the user. To count more than one nutritional value per food would be a big pain! If you make the shake from the meal plan, go ahead and count it how it says to.
-Mike
Apr 18, 2010 @ 07:45:56
Wow! I just started my workouts this week, WOW! I used to be a competitive long distance runner back in the day, and after getting married and raising three children, I want to get back to that kind of shape. My question is , I am a hunter and have a freezer full of venison and Im not having any luck on finding the caloric intake on this high protien, lean meat to be able to plug it into my diet, any suggestions? I am a level II. Thank you.
Apr 20, 2010 @ 10:27:17
I am leaning on purchasing p90x. What are the chances of me still drinking a beer or two a day and still seeing descent results? thanks
Hey Bob,
well, drinking those two beers might be putting your calories over the limit. Of course, in moderation things like beer are ok once in a while. If you are really serious about losing weight, you might not want to have two beers every day. Maybe try and reduce it down to 1 a day. Maybe try a light beer. I know there are some things that we just can’t give up. Mine is coffee. I did well with the P90X drinking my regular 2-3 cups per day, but I don’t know what those two beers will do to your results.
-Mike
Apr 25, 2010 @ 12:18:27
Hi,
I was wondering what part of the diet I should stick to after finishing 90 days.
Just as a healthy maintenance diet should it be phase phase 2 or phase 3 (I am guessing not phase 1 based on what Ive read).
Thanks.
Hi Joe,
I would say phase 2 would be the best way to go. You will be at a point where you need more than the fat shredder, and the endurance maximizer might be too much for maintenance workouts.
-Mike
Apr 25, 2010 @ 18:40:24
Hi, i weigh 150 pounds and i think i fall into the phase 2 of the diet. Is this correct please let me know. Also if this is correct 2400 calories seem like a lot? If i get really full with this much food during the day would it be bad if i switch to phase 1 which is 1800 calories? Please let me know, as i am planing on starting this program in a few days. CANT WAIT
Hi Sim,
The phases are actually to be used by everyone. I think you are talking about the nutritional levels. You would be a level 1. So start with phase 1 following the level 1 servings chart. Then in 3 or 4 weeks, or when you feel like you need more energy, move on to phase 2. You can really follow any phase at any time, but it’s best to start with phase 1 if you want to lose weight.
-Mike
Apr 26, 2010 @ 11:20:40
I am thinking of purchasing P90X for me and my son. My son is 17 6′ tall weighs 141 and has virtually no body fat. He is an avid baseball play and would like to to increase is size and weight. I am 5’4″ and weigh 110. Neither of want to loose weight. Will it be helpful.
Hi Kim,
you can use this program to add size with muscle, yes. You will also increase speed, stamina, and overall athletic ability. What I would suggest for you two is to skip phase 1 of the nutrition plan and start with phase 2. Phase 1 is the fat shredder phase and really helps to boost fat loss. For your son, if he wants to build mass or bulk, he should stick to the heavier weight and do about 8-10 reps. The last two should be tough so if he can do 11, he needs something heavier. For you, this program will get you into great shape. You might lose a few pounds if you have some fat to spare, but you can gain it back if you want with muscle.
-Mike
Apr 27, 2010 @ 16:33:58
Hi,
Thanks for answering my last post. One more question:
At about day 70 of the program I am going to be away doing two days of rigorous hiking in Yosemite, and two days of serious whitewater rafting.
My question is two fold:
1-Should I stick to phase 3 of the diet during that time period? and
2- Should I simply pick up where I left off with the workouts the following week?
Thanks so much for your help.
Hi Joe,
I would just pick up where you left off when you get back. Eat what you need to on your trip, even if it’s more than normal, just keep it healthy. You might need some extra calories, so if you want to follow the plan while on vacation, you can go up to phase 3, but otherwise, just listen to your body.
-Mike
Apr 28, 2010 @ 10:31:29
Are you sure I’m a level 1? Because when I calculated it I got that I’m supposed to be at lvl 2
150 X 10 = 1500
1500 X .20 = 300
600
1500+300+600= 2400 which is lvl 2?
Hi Sim. You’re right….my bad!
Apr 28, 2010 @ 15:24:20
I am week 8 of the P90X Lean. So far I love love love this program! It has helped me, not only physically, but also mentally (especially around hormonal times
)
I keep reading about people losing weight as a benefit to the program. I have only dropped about 5 lbs since I began (which has only been in the last couple of weeks), however have lost 19.75 inches and 8.7% body fat, which is very exciting, yet baffling at the same time. How can I be losing all these inches, but barely any weight? Will there come a point that the weight just starts dropping along with the inches? I just need that little extra kick to keep on bringing it!!
Thanks so much!
Muscle LadyWillow, muscle. You are gaining muscle which weighs far more that fat! You’re leaning out! Good for you!!
Eventually, you should start to see a change on the scale. Keep your weights light and your reps at 12-15 to avoid “bulky” muscle which can add weight.
-Mike
Apr 29, 2010 @ 18:59:52
I dnt have the nutrition guide because i bought mine over E-bay What can i do to maximize my fat burning and the work out,
Hey Chad,
really limit your carbs to maybe 1 to 2 servings per day. An only eat whole grain carbs like brown rice, pasta, and whole wheat breads. Stay away from junk of course, sugar and soda, and eat a lot of protein. How much depends on your weight, but at least 5 servings per day. One serving of protein, for example in terms of meat, is about 3 ounces. You can get protein from other sources, but for people who do eat meat, this is probably the easiest way.
Good luck!
-mike
Apr 29, 2010 @ 19:03:01
Im a wrestler and im a little overweight, can u tell me how i can maximize the effect of this work out so i can get my six pack earlier?
Hello Steve,
six packs take A LOT of work. Stick to the program, stick to the diet, go as hard as you can every time you start that DVD. Make sure you are doing that Ab Ripper workout three times per week faithfully. If you can already get though Ab Ripper, add some ankle weights and maybe some weighted gloves to increase the resistance. Once you get used to the ab exercises, you can always do more, but more reps might keep your abdominal area lean and your six pack might take a little longer to actually see. Adding resistance will help build them up.
-Mike
May 03, 2010 @ 00:10:21
Chad u want to eat mostly protein and very little carbs. Ur carbs that u do eat should only be good carbs such as wheat bread, brown rice etc. Cut out all junk food also mostly eat chicken breast turkey ham almonds wheat bread skim milk all natural peanut butter veggies a fruit. Things of that sort healthy foods.